If you buy your peas fresh, be aware that sugar turns to starch as soon as peas are harvested. Fresh peas should be shelled and eaten as soon as possible after picking for maximum flavour and nutrition. Nutritionally speaking, peas are a very good source of vitamin C, fibre and thiamine. In fact, one serving of peas (1 cup or 160 g) has as much vitamin C as two apples.

This appetizer recipe from Bon Appétit via Epicurious can be adapted if you’re short on time; serve the spread, toasts and Parmesan separately and let guests build their own. Alternatively, you can substitute fresh fava beans or edamame for the peas.

This stellar side dish is from Australian chef Kylie Kwong’s cookbook It Tastes Better. Red quinoa, peas, fresh Mediterranean herbs, cucumber and black olives are tossed with a simple dressing of lemon juice and tamari.

Risotto three ways

PHOTO: Alberta BarleyBarley Risotto with Shrimp and Peas

Because we couldn’t decide on just one risotto recipe, here are three. Try Barley Risotto with Shrimp and Peas, pictured, for a different take on the traditional Italian dish: barley in place of rice. Julie Van Rosendaal of Dinner with Julie shares a slightly adapted recipe from the Go Barley cookbook.

Bonnie Stern’s Risotto with Peas and Spinach calls for frozen peas, which are consistent and sweet. Stern writes, “When fresh peas come into season they never make it to my stove. I eat them raw, right out of the pod like I used to do with my mother.”